Granola is widely considered a healthy breakfast cereal.Is a toasted blend of oats, nuts, and a sweetener such as sugar or honey, although it may also contain other grains, puffed rice, dried fruit, seeds, spices, and nut butters.
However, some ingredients – such as chocolate, oils and syrups – can have high added sugar and fat levels.
This article discusses whether muesli is healthy and examines its pros and cons.
Nutrition Breakdown Granola
is very high in calories and rich in protein, fiber and trace elements. In particular, it can provide iron, magnesium, zinc, copper, selenium, B vitamins and vitamin E.
|1/2 cup (50 grams) of Kellogg’s Low Fat Granola
|1/3 cup (50 grams) of Gypsy Crunch Roasted Granola
The former is lower in fat and calories but significantly higher in carbohydrates and sugar, while the latter is higher in fat and calories but also higher in protein and fiber.
In general, granola with more nuts or added sweeteners is higher in sugar, nut and seed-based varieties are higher in protein, and those with more whole grains are higher in sugar and fiber.
Benefits of muesli
Although there’s little scientific research on granola itself, popular ingredients like oats, flaxseed, chia seeds, and almonds have been linked to numerous health benefits.
Filling and high in fiber
Most muesli is high in protein and fiber, which contributes to the feeling of fullness.
The protein also influences levels of important satiety hormones like ghrelin and GLP-1.
Ingredients for High Protein
Muesli can include nuts such as almonds, walnuts, and cashews, as well as seeds such as hemp, pumpkin, and sesame.
Additionally, high-fiber foods like oats, nuts, and seeds slow gastric emptying and increase digestion time, which may help you feel full longer and control your appetite.
Other potential health benefits of Granola can also:
Improve your blood pressure. High-fiber ingredients like oats and flaxseed have been shown to help lower blood pressure.
Lowers cholesterol levels. Oats are a good source of beta-glucan, a type of fiber that lowers total and LDL (bad) cholesterol, two risk factors for heart disease .
Lower blood sugar. Whole grains, dried fruits, nuts, and seeds can help lower and control blood sugar, especially in people who are obese or prediabetic .
Improve your gut health.Muesli has been located to boom tiers of healthful intestine micro organism as compared to sophisticated breakfast cereals.
Provides many antioxidants.Ingredients like coconut, chia seeds, and Brazil nuts are good sources of anti-inflammatory antioxidants like gallic acid, quercetin, selenium, and vitamin E .
Easy to carry Granola
has long been the top choice for hikers and backpackers because of its easy storage and long lasting nature.
Like trail mix, provides extra energy and protein during resistance training.
Granola is also made into bars that are easier to portion and pack. However, they tend to be more processed and loaded with added sugars, oils, and additives.
Disadvantages of muesli
Although granola contains many healthy ingredients, it can be high in calories and high in fat and added sugars.
fats such as vegetable oil, coconut oil, and peanut butter are often added to bind ingredients, add flavor, and aid in the grilling process.
However, they can provide excess calories. Consuming more than the specified serving can lead to unwanted weight gain and increase the risk of obesity and metabolic diseases.
More UThe S. Department of Agriculture (USDA) recommends limiting sugar intake to 10 percent of total daily calories, Which equates to approximately 12 teaspoons (50 grams) of sugar for a person on a 2,000-calorie diet.
Some granola contains nearly 4 teaspoons (17 grams) of sugar per serving. Since you’re expected to eat more than your normal portion, you can get a significant amount of sugar in one bowl.
Excess sugar consumption can increase the risk of many diseases such as type 2 diabetes, obesity, heart disease, tooth decay and even some cancers.
So be careful with ingredients like chocolate candy, honey and dried fruit with added sugar.How to pick a wholesome muesliBecause ingredients vary widely from brand to brand, it’s important to read the nutritional information carefully when purchasing muesli.
Check the ingredient list and avoid products that have sugar or sweeteners — including natural sweeteners like honey — in the first few ingredients.
Instead, the first ingredients should be whole foods like oats, nuts, seeds, and dried fruit.
You can also look for varieties that are high in protein and fiber.Aim for at least 3-5 grams of fiber per serving
Also, carefully consider serving sizes, which range from 2 tablespoons (12.5 grams) to 2/3 cup (67 grams). Especially small portions can be misleading as you are likely to eat more than that amount.
Finally, you can prepare your muesli in a way that minimizes or eliminates added sugar and fat.However, remember that nuts and seeds are still high in calories, so be sure to control your portions, even when it comes to homemade varieties.